Meal planning for families can feel overwhelming, with picky eaters, hectic schedules, and nutrition concerns often causing stress at the dinner table. But it doesn’t have to be that way. In this insightful Q&A session, Samantha Gubaton, a trusted nutritionist, offers straightforward, realistic advice to help parents nourish their loved ones without added pressure.
From kid‑friendly breakfast ideas to balancing nutrients and tackling food aversions, Samantha shows that simple adjustments can lead to meaningful improvements in family health and happiness.
Question and Answer
Question:
food for smart brain
Samantha Gubaton:
Great question! For a healthy, sharp brain — whether for kids or adults — try these:
Fish like salmon or ikan bilis (for omega-3s)
Eggs, tofu, and lean meats (for protein)
Veggies like chye sim and spinach
Fruits like oranges or papaya
Whole grains like oats and brown rice
Also, drink enough water, get good sleep, and keep sugar low — brains love that!
Question:
is it ok to skip breakfast?
Samantha Gubaton:
Hello there, for adults, it’s okay to skip breakfast but if you feel good and still eat well the rest of the day.
But for kids or teens, breakfast helps with focus and energy, so it’s better not to skip.
If you’re not super hungry in the morning, something light like a banana or soy milk works too. Just listen to your body!
Question:
when can we introduce caffeine to kids?
Samantha Gubaton:
Great question! It’s best to avoid caffeine for kids, especially under 12. It can mess with sleep and mood. For teens, small amounts might be okay, but keep it low.
Stick to water, milk, or caffeine-free drinks like oat or soy milk instead!
Question:
how do i introduce new foods to my picky eater kid?
Samantha Gubaton:
Hi Finley! I get it, introducing new foods to picky eaters can be tough! Here’s what might help:
- Add new foods alongside their favorites.
- Use fun shapes or colorful plates.
- Let them help pick or prepare the food.
- It might take a few tries, so don’t stress!
- Pair new foods with something familiar.
- Celebrate even the smallest bite!
It’s all about making mealtime fun and relaxed. You’ve got this!
Question:
are milo and yakult considered healthy? or should I limit them
Samantha Gubaton:
Totally get the concern but they’re not “unhealthy,” but best in moderation:
* Milo has some nutrients but also added sugar. Go for less powder or choose the less sweet version.
* Yakult gives good bacteria, but it’s quite sugary for something so small — okay a few times a week, but not daily.
Water and milk (or fortified soy milk) should still be the main drinks. It’s all about balance! 😊
Question:
Are frozen veggies and fruits ok for kids, or must everything be fresh?
Samantha Gubaton:
Great question — and yes, frozen veggies and fruits are totally fine for kids!
Just a few tips:
* Go for options without added sauces or sugar
* Steam or stir-fry veggies lightly to keep the goodness
* Frozen fruits like berries or mango chunks are great in smoothies or yogurt
So no stress — frozen is a great, convenient way to get more variety into your child’s diet! 😊
Question:
what are the foods i should give my kids more often for them to grow taller?
Samantha Gubaton:
Great question! While height mostly comes from genetics, the right foods, sleep, and regular play can really help kids reach their full growth potential.
Here’s what to include more often:
Calcium & Vitamin D – For strong bones
* Fortified soy/oat milk, tofu (with calcium), leafy greens, ikan bilis, and some sun!
Protein – Helps build tissues
* Chicken, fish, eggs, tofu, beans, lentils
Iron & Zinc – Supports growth
* Meat, ikan bilis, legumes, iron-fortified cereals
Healthy Carbs & Calories – Fuel for growth
* Whole grains, sweet potato, porridge, noodles
Also important: good sleep and active play daily! Hope this helps! 🙂
Question:
my MIL always says my daughter drinks too much water and it will flush away all the nutrient in her body… is that true…
Samantha Gubaton:
Totally get your concern, and your MIL’s too! But no worries: drinking water in normal amounts won’t flush nutrients out of your daughter’s body.
Water helps with digestion, keeps her cool in the summer heat, and supports overall health. The only time it’s a problem is if she drinks so much that she’s too full to eat — that could affect her nutrition.
✅ For toddlers, about 1–1.3L of fluid a day (from water, milk, soups, etc.) is just right.
As long as she’s eating well and staying active, she’s good!
Question:
My kid is super picky with food… only wants nuggets and fries… How can I slowly introduce healthier options without a big meltdown
Samantha Gubaton:
Congrats on the bun in the oven, Sabrina! And yup, picky eaters is no joke.
Here’s how to gently ease your kiddo into healthier foods:
* Try homemade nuggets or air-fried sweet potato fries — same feel, just better for them.
* Grate veggies into fried rice or pasta sauce — start small!
* Serve one “safe” food with a tiny side of something new — no pressure to eat it, just getting used to it helps.
* Let them help pick or prep food — kids love eating what they helped make.
* If they see you eating well (especially now!), they’ll be more curious too.
Little steps add up, you’ve got this, Mama! 💪
Question:
working mom here… sometimes I really no time to cook, what are a few super quick meals that are still healthy for the whole family? i have 2 sons (1yo and 3yo)
Samantha Gubaton:
Hey there! I totally get how tough it can be to find time to cook, but here are a few quick, healthy, and affordable meals you can try:
- Kampung Fried Rice: Use leftover rice, frozen veggies (soft ones like peas or carrots), and scrambled eggs. Keep the soy sauce light or omit it.
- Wraps: Soft wholemeal wraps with peanut butter (check for no added sugar), cucumber (peeled for the 1-year-old), and small bits of chicken or fish fingers (make sure they’re soft and not too salty).
- Instant Noodles with Veggies: Use plain noodles with boiled spinach, carrots, and a soft-boiled egg. Go easy on the seasoning.
- Fruit Smoothies: Blend soft fruits like banana, papaya, or mango with soy milk or yogurt. Add oats for texture and extra fiber.
- Simple Sandwiches: Wholemeal bread with kaya and a soft-boiled egg, or mashed avocado with a sprinkle of sesame seeds (avoid if your kids have allergies).
These meals should be easy to eat and nutritious for both your little ones!
Question:
My kids eat a lot, but it’s mostly bread, rice, and snacks. How do I make sure they’re actually getting enough proper nutrients? Idk why but It’s verrrrrrrrry hard giving them proper meal
Samantha Gubaton:
I hear you! It’s tough when they love their carbs and snacks. Here’s how to sneak in some good stuff without the stress:
- Try adding protein (like chicken, fish, or tofu) and veggies to their favorite rice or bread.
- Blend veggies into sauces, stir-fries, or smoothies. They won’t even notice!
- Swap white rice and bread for wholemeal options or brown rice.
- Offer fruit, nuts, or homemade snacks like sweet potato fries or banana oat cookies.
- If they don’t like milk, try plant-based options like fortified soy or oat milk.
Start small, and don’t stress if every meal isn’t perfect. You’re doing awesome!
Question:
currently pregnant 5 months… i always throw up even looking at dairy products, especially milk. can you suggest substitute to milk?
Samantha Gubaton:
Hi there! and big congrats on your pregnancy! 👶🏼 Totally hear you — food aversions (especially to milk) are super common at this stage, so don’t worry, you’re not alone.
If milk’s a no-go, here are some easy, pregnancy-safe swaps to keep up your calcium and vitamin D:
Try these non-dairy milks (fortified with calcium & vit D):
* Unsweetened soy milk (closest to cow’s milk in protein)
* Oat milk (gentle and creamy)
* Almond milk (lighter, still good if fortified)
✅ Look for at least 500mg calcium on the label.
Other easy sources:
* Tofu (look for “calcium sulfate” on the label)
* Local greens like chye sim, bok choy, spinach
* Sardines/ikan bilis with bones (if you can stomach them!)
* Tahini or sesame paste in small amounts
For vitamin D:
* Fortified cereals or plant milks
* 10–15 mins of morning sun
* Or consider a supplement — check with your OB
If eating is still tough, a calcium supplement might be a good short-term support — just check with your doctor.
Question:
My partner doesn’t like vegetables, and my daughter seems to follow him… any tips for improving adult + toddler eating habits too?
Samantha Gubaton:
Hi Christina! 👋🏼 Totally understand, food habits often run in families, and it’s common for little ones to copy what they see at the table!
Here are some tips to gently encourage better eating habits for both your partner and your daughter, without forcing:
- Make veggies part of the main dish (not the side)
* Add finely chopped or grated vegetables into meals they already enjoy — like:
* Fried rice with minced carrots and spinach
* Pasta sauce with blended mushrooms or pumpkin
* Chicken patties with tofu and shredded zucchini
- Family meals = role modelling time
* Kids mirror adults, so try to eat vegetables together.
* If your partner’s not into veggies, consider negotiating a “tiny try” rule — just one bite at each meal.
- Make it fun & non-pressuring
* For toddlers: offer bite-sized veggies with dips (hummus, yogurt-based dressings)
* Use colorful veggies or cut them into fun shapes
* Praise effort, not just “clean plates”
- Get them involved
* Let your child (and partner!) help choose veggies at the supermarket or wash greens at home.
* Involvement increases interest and willingness to try new foods.
- Try different textures & cooking styles
* Some people dislike veggies because of texture, not taste.
* Try roasting, air frying, stir-frying, or blending into soups — test what works best.
Change takes time. So focus on small, positive steps. Even a few extra bites of veg a week is progress. Hope this helps! 🙂
Question:
can you suggest some quick breakfast ideas for 2 yo son… usually he only eats egg but i think he started to develop some kind of allergy
Samantha Gubaton:
Happy to help! If your 2-year-old is reacting to eggs, it’s best to pause and consult your pediatrician while still offering nutritious, egg-free meals.
Here are some quick and balanced egg-free breakfast ideas for toddlers:
Overnight oats
Rolled oats + calcium-fortified soy or oat milk
Add mashed banana, chia seeds, or soft fruits like papaya
Optional: nut/seed butter (if no allergy)
Wholemeal toast
With peanut butter, mashed avocado, or unsweetened kaya
Add fruit like banana or melon on the side
Banana pancakes (egg-free)
Mashed banana + wholemeal flour + oat milk
Pan-fry lightly; serve with soft fruits
Soft porridge
Rice or millet with tofu, lentils, or shredded chicken
Add chopped spinach or pumpkin
Non-dairy yogurt bowl
Use soy or coconut yogurt (calcium-fortified)
Add fruit and low-sugar baby cereal or oats
Note: If your child shows signs like rash, swelling, or vomiting after eggs, stop offering them and see a doctor for allergy testing.
You can also explore kid-friendly egg-free recipes online — just be sure they’re suitable for toddlers. Hope this helps!
Question:
How much sugar is too much for children, and how can I reduce hidden sugars in their diet? My son loves fruit juice and yogurt drinks, and I just found out they have quite a bit of sugar. I try to limit sweets, but it’s hard to know where the hidden sugars are in everyday foods..
Samantha Gubaton:
Hi Grace! 👋🏼 Great question — and yes, hidden sugars are more common than we think, especially in kids’ favorites like fruit juice, yogurt drinks, and biscuits.
According to HPB Singapore, kids aged 2–6 should have no more than 25g (about 6 teaspoons) of added sugar daily — this includes sugars in processed foods and drinks like juices, flavored milk, and yogurt drinks.
Common sources of hidden sugar:
* Fruit juices (even 100% juice)
* Yogurt drinks (often 2–3 tsp per pack)
* Breakfast cereals, biscuits, sweetened bread, ketchup
Simple swaps to reduce sugar:
- Limit juice to 1 small glass (125ml) or switch to water with fruit slices
- Choose plain yogurt + add fresh fruit
- Check labels — go for Nutri-Grade A or B, and avoid ingredients like sucrose, glucose, corn syrup
- Offer whole fruits instead of juice
- Try homemade snacks like banana oat cookies or steamed sweet potato
It takes time, but small swaps add up. You’re doing great just by being aware! 🙂
Question:
How do I plan meals for a family with different dietary preferences and needs? For example, my husband doesn’t like vegetables and prefers meat-heavy meals, while my child is allergic to dairy and needs more iron-rich foods. It’s hard to cook something that suits everyone… what would you recommend?
Samantha Gubaton:
I completely understand how juggling different dietary needs can be overwhelming especially with 3 little ones in the mix!
Here are a few tips, especially for your kids:
For dairy allergies:
Try using soy milk or oat milk to help meet their daily calcium needs.
For iron sources:
Look out for iron-fortified cereals.
Tofu and dark leafy greens are also great sources of both calcium and iron.
For your husband who isn’t a fan of vegetables:
Finely chop or grate vegetables into dishes like fried rice—sneak them in creatively!
Use umami-rich sauces like oyster sauce to add more flavor to veggie dishes.
Lastly, I recommend getting everyone involved—ask what they’d like to eat or let them help with prepping meals. It often increases their willingness to try new foods!
Hope this helps! 🙂
Question:
i always let my kid (1,5 yo) eat fried food (home made). fried fish, chicken, fried egg… but few days ago i watched this video on tiktok about how frying foods actually take away the nutrition. is that true?
Samantha Gubaton:
Great question and it’s great that you’re thinking about your child’s nutrition!
Does frying “remove” nutrients?
Frying doesn’t strip all nutrients, but it can affect some, especially in delicate foods:
* Heat-sensitive nutrients like vitamin C and some B vitamins (found mostly in fruits and veggies) may break down with high heat.
* Fat and calorie content increase because fried foods absorb oil.
* Reusing or overheating oil can create harmful compounds, which are best avoided, especially for young kids.
For a 1.5-year-old:
Fried foods like fish, eggs, and chicken in moderation are fine. To keep it healthier:
* Use healthy oils like canola or sunflower oil (low in saturated fat).
* Opt for pan-frying, air frying, or baking instead of deep frying.
* Include other methods like steaming, boiling, or stir-frying.
Quick tips:
* Rotate cooking methods: steam veggies, bake fish, stir-fry tofu.
* Add variety: soft-boiled eggs, grilled chicken, or steamed cod.
* Don’t reuse oil too many times.
So, no need to worry about occasional fried foods at home. It’s all about balance, variety, and using healthy oils. Hope this helps!
Question:
also… My first child (now 5 yo) has eczema and a few food allergies, so I’m a bit anxious about what I should or shouldn’t eat when trying for my next baby, do certain foods really increase allergy risks in kids?
Samantha Gubaton:
Hi Sharon! 👋🏼 It’s great that you’re planning ahead, prepping your body before pregnancy can really help with a smoother journey the second time around.
Nutrition tips before conceiving: Think of this as “nutritional training” to build key nutrient stores that support a healthy pregnancy and may ease morning sickness.
Focus on:
* Folic acid (400–600 mcg daily) – Helps prevent birth defects. Start 3 months before trying, and do consult your OB.
* Iron – Helps with energy and reduces nausea. Eat lean meats, tofu, spinach, or fortified cereals.
* Vitamin B6 – May reduce nausea. Try bananas, whole grains, legumes.
* Omega-3 (DHA) – Supports baby’s brain. Eat oily fish (like salmon) 1–2x a week or take a prenatal DHA supplement.
* Calcium & vitamin D – Important for bone health. Sources: fortified soy milk, tofu, leafy greens, and sunlight.
Tip: If you had poor appetite during your last pregnancy, try smoothies with fruit, oats, and tofu for easy nourishment.
Allergy concerns for your next baby: Since your first child has eczema and food allergies, it’s natural to be cautious.
If your first child has multiple or severe allergies, it’s worth consulting a dietitian or allergist during pregnancy planning.
Lastly, always check with your OB for tailored advice, but starting with a balanced, nutrient-rich diet is a good first step toward a healthier pregnancy.
Question:
Are there any supplements my kid or I should be taking regularly? My daughter, 4 yo, don’t like drinking milk or eating meat, so I’m concerned she might not be getting enough calcium or iron…. As for me, I often feel light-headed or fatigued during the day even though I try to eat balanced meals. I’m wondering if we might be missing some essential nutrients… Should we consume supplements, or are there other foods that can help cover those gaps?
Samantha Gubaton:
Hi Lydia! It’s great that you’re paying attention to both your and your daughter’s nutrition—small gaps can add up over time, so it’s good to catch them early.
For your 4-year-old: Since she avoids milk and meat, she may be low in calcium and iron.
Here some alternatives you can try:
Calcium-rich foods:
* Fortified soy/oat milk (with added calcium & vitamin D)
* Tofu
* Spinach and leafy greens
* Small fish with edible bones (like canned sardines)
Iron-rich options:
* Iron-fortified cereals
* Pair iron foods with vitamin C (e.g. tofu + oranges, cereal + strawberries) to boost absorption
If her appetite is low, a children’s multivitamin with iron may help—but always check with her pediatrician first.
For you, Lydia:
Feeling light-headed or tired may signal low iron, B12, vitamin D, or even low calorie intake.
What can help:
* Eat more iron-rich foods (lean meat, tofu, leafy greens)
* Add B12 sources like eggs, fish, or fortified foods
* Consider an iron + folate supplement but do get a blood test first
* Vitamin D supplements are common, especially if you’re not getting much sun
Just a gentle reminder, If something feels off, it’s always best to check with a doctor. Supplements can help, but they’re most effective when based on real needs.
Hope this helps! 🩷
About the Expert
Samantha Gubaton is a certified nutritionist and advocate for practical, family-centered meal planning. Combining expertise in early childhood nutrition with a compassionate approach, Samantha empowers busy parents to implement nutritious, balanced eating habits, without the fuss or stress often associated with mealtimes.
Final Thoughts
A nutritious, enjoyable family feeding routine doesn’t have to be complicated. With Samantha Gubaton’s clear, no-nonsense tips, from quick, wholesome meal ideas to smart strategies for picky eaters, you can create a healthier, happier dining experience for everyone.
Small changes done consistently make big differences over time. Keep the momentum going, and celebrate each mealtime win together!
